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Monday, August 5, 2013

I'm a big fan of eating in season. Living in Southern California the summers are so warm that my body is always craving raw foods.

You all know I'm a huge fan of raw foods like juice, smoothies, cheesecake and pasta for their living, nutrient dense properties; lately i've been wanting to expand. I used to have oatmeal almost everyday but in the warm weather my body just didn't want it - and sometimes I was being left very tired and over full. Then I discovered raw and grain free oatmeal from one of my favorite nutritionists.

Hopefully you have seen my cinnamon buckwheat pancake blog (because you are really missing out if not) to learn the incredible benefits of raw groats. So here is a raw way to incorporate groats in your diet.

Fast, easy, delicious, and nutrient dense - the perfect breakfast! I felt full and energetic for hours after this.

What you need

1/2 avocado

1 cup soaked oat groats or buckwheat groats

1/4 tsp pink himalayan salt

1-2 tablespoons maple syrup

Water as needed

Possible supper food additions

Cinnamon to taste

Vanilla

Clove

Nutmeg

Chia Seeds

Cayenne Pepper

Cacao Nibs

Cacao Powder

Directions

Soak groats overnight then rinse well.

Place groats and avocado in a food processor. and processes well.

Add salt and maple syrup pulse until well mixed.

If you want a smoother consistency add water and mix.

Top with super food additions and enjoy!

To really make yourself a priority have some celery, carrot sticks or a handful of greens before hand to alkaline your body and prepare your GI tract.

Diets
that contain buckwheat have been linked to lowered risk of developing high
cholesterol and high blood pressure.

Buckwheat's
beneficial effects are due in part to its rich supply of flavonoids,
particularly rutin. Flavonoids are phytonutrients that protect
against disease by extending the action of vitamin C and acting as antioxidants.

Wednesday, June 12, 2013

One of my favorite snacks is nut butter of just about any kind. Nuts have a variety benefits including protein, antioxidants,
vitamins,
minerals, and omega-3 fatty acids. It can also aid in stress reduction: the nutrients in several types of nuts can help protect your body against the damaging physical effects of being stressed out. Boosts the immune system with vitamin E, vitamin B and magnesium. Improving heart health: may help reduce LDL cholesterol - According to a Harvard review. And so much more!

I really love nut butters but like most products, the store bought brands aren't up to standard! They often contain harmful oils, sugar, preservatives, aren't raw, are loaded with sodium, or are just over priced. Once I realized how unbelievably easy it was to make them I'll never go back!

Hopefully you caught my blog the other day about juicing - one wonderful perk to the kind of juicer I have is that it can also make nut butters (and pasta). I've had an Omega 8000 series masticating juicer for about 5 years now and it is still going strong. For a solid 2 years I was using it daily and I've seen this model take a beating! If you do the math on this: juice can be anywhere from $7-$14 in LA and I got the juicer for about $250, if you juice daily it will pay for itself in a few weeks! And thats not including the yummy, healthy, raw, nut butters you can make.

Step one. Decide on your nut butter - literally the hardest part.
Step two. Assemble your juicer with the proper parts. Follow instructions that came with your particular juicer.
Step three. Turn on the machine and slowly start to feed the nuts through. You will get a nut meal/flour type of substance and first, this is totally normal. Go with it!
Step four. Feed the ground up nuts back through 5-6 times. You will eventually get a paste.
Step five. Add your favorite healthy oil - for me it would be cold pressed coconut oil. Just add a little bit at time until you get the consistency you want.

And thats it! I was skeptical at first because it didn't come out all creamy from the get go but trust me this is way worth it. The entire process took less than 10 minutes and I felt so DIY.

Taking control of the ingredients in your nut butters is an easy way to make yourself a priority - and feel like a total bad ass!

Friday, May 31, 2013

Summer is approaching and for many of us that means being
more active, fresh produce, and bathing suit weather!

Doing a juice cleanse is a great way to gain more energy,
start eating healthy and drop a few pounds. You may have seen the great film “Fat, Sick, and Nearly Dead”
that features a man who used an extended juice cleanse to take himself from
obese, ill and medicated to active, healthier, happier and younger looking. By
doing a cleanse – even a short one,
you can reset your system and develop positive habits for long term health
success; making yourself a priority daily!

What is juicing? Squeezing, or shredding and spinning
vegetables, fruits, herbs, or roots using a machine to separate the liquid from
solids.

Benefits of juicing: enzymes, phytochemicals, vitamins, along
with minerals can be trapped in the indigestible fiber and cannot be
assimilated by the body. But once liberated from the cellulose in the pulp,
nutrients can be taken into the cells of the body. This saves the energy
required for digestion and allows the body to rest while detoxifying or
cleansing, before or after physical activity or while recovering from an
illness.

Juices you see in stores have a few flaws.

Usually
contain added sugar and preservatives.

All
juice “dies” (loses its nutrients) with in 15 minutes of being extracted;
unless it is stored in an air tight glass container (it will last for up
to 3 days).

Most
companies don’t use fresh produce. More times than not they take the
unsellable produce – damaged, moldy, old etc, and turn it into juice.
Yuck.

They
may not use a cold press, meaning the juicer heats up the product and
kills your delicious vitamins and minerals.

Tips for cleansing:

Buy
cold press juices or purchase a masticating juicer and make them at home.

Make
juice daily instead of doing really large batches.

Glass
bottle storage.

Get a
variety of fruits and vegetables – think all the colors of the rainbow!

Make
sure to hydrate! Coconut water, cucumber, and filtered water are great
ways to ensure you stay hydrated.

If you
are planning to juice for an extended period of time consult a professional
that is familiar with doing cleanses.

If you
are purchasing a cleanse from a store or company – ask questions, find out
when and where the juices are made.

If you
have a pretty unhealthy diet, ease your body into it. A week or two before
incorporate more juices, smoothies and raw food into your meals each day.
Other wise you might have an uncomfortable experience.

No
caffeine or alcohol! The point is to give your body, especially your gastrointestinal tract, a rest.

Be prepared to use the rest room.
Since you’ll be taking in a lot of liquid a lot of liquid will be coming
out! Also if you have some “build up” you might be – well let’s just say
it – pooping a lot the first day. But you will feel so much better releasing
the toxins, and clearing yourself out.

Start with a three day cleanse. The standard
is 6 juices a day with a variety of colors and flavors.

Recruit a buddy to join you! It’s
always nice to have a pal along for the ride. You can bounce ideas off
each other, chat about your experiences and encourage each other.

I tried to keep this short because there is so much
information on juicing! Remember that you don't have to do a cleanse to benefit from all that juicing has to offer. Fit it in a few times a week or even daily if you can. Planning ahead really helps. If you have specific questions feel free to leave a
comment below, hit me up on twitter
or Facebook!

Friday, May 24, 2013

With the long weekend coming up hopefully booked with parties, family, and the outdoors I wanted to leave you with another way to make yourself a priority!

If you are at a party but don't want to/aren't able to consume alcohol, or even want to try something new a kombucha cocktail will do the trick. When you are having a stressful day this is a refreshing little pick me up and a healthy alternative to alcohol. Kombucha Mojito

Saturday, May 18, 2013

I was at the farmers market the other day and saw some really beautiful organic black cherries. I made this really simple yet delicious smoothie with just a few ingredients and packed full of nutrients!You may have seen this one on my twitter or instagram where I post new ideas almost daily! Black Forrest Smoothie

For the picture it is in a 5oz glass. The recipe will make 2-3 servings.

1 ripe banana

8-10 pitted black cherries

1 generous spoonful of raw cacao

1-2 cups of ice

1/8 or more coconut water (filtered water, nut milk, or seed milk will work as well)

Add all of the ingredients into a high powered blender and process until a smooth consistency has been reached.

Black cherries - may contain 15 or more antioxidants. Relieves inflammation from arthritis. Can reduce muscle damage after exercise. Has helped with insomnia. Has been used to treat colds, digestive problems, and pain.

Raw Cacao - Iron. Calcium. Zinc. Potassium. Antioxidants. Promotes the release of neurotransmitters, which promote a positive outlook and bodily rejuvenation, and release feel-good hormones. Raises levels of serotonin, a neurotransmitter, and acts as an anti-depressant that can help reduce symptoms of PMS. Can help improve circulation, regular heartbeat and blood pressure.

This smoothie truly feels decadent but is a quick and easy way to make yourself a priority.

Tuesday, April 30, 2013

Ok. So it has been entirely to long since I've posted anything. There is no good excuse but I'm back!! In our time apart I have been really focusing on my healthy desserts and taking on some personal chef work. Hopefully you have been following me on instagram and checking out what I've been creating.

In my time away I also took a vacation to Mexico and it got me thinking about making yourself a priority even when you don't have all the resources you are used to.

Call the resort or hotel ahead of time to ask about options for your meals. I did this for my trip and they made gluten free vegan pizza and pasta among many other great dishes.

Check out the restrictions on airlines then bring your own food and snacks! You know how I love to plan ahead.

Try vega one bars. These might be my new favorite thing in the world. On top of being incredibly delicious they are packed with all the vitamins and minerals you need.

Make time to get some exercise in. See if your hotel has a gym, or free classes like yoga or dance. If not look around and see if there is anything close by. Even swimming, hiking, or snorkeling can be great ways to keep yourself moving.

Bring along probiotics that can be stored at room temperature.

Remember to stay hydrated. (I always get really dehydrated on long car trips and planes).

Try not to stray too far from your usual healthy routine. I heard the phrase "you're on vacation" often as an excuse to put some not so great foods in your body. Although you should enjoy yourself, you can create some bad habits or fall out of good ones by indulging too much.

Thursday, February 7, 2013

Apparently when I was a child I would sit out in the yard and eat dandelions. This may seem weird but apparently my little baby brain knew what was up. As an adult, I've been incorporating dandelions into my diet in various ways: salads, juices, teas and pesto.

Here's why:

Contains 112% of the daily recommended value of vitamin A & four times more vitamin A than lettuce.

Thursday, January 31, 2013

I took a CPR course this weekend; in order to get certified as a personal trainer it is a requirement. Honestly it just seems like a really great thing to know. The course was like $50 and lasted 2.5 hours; I went with my sister - we made a day of it!

Heart health is a touchy subject for me. My mother and sister have heart issues they were born with and it is believed my grandmother died (before I was born) due to a heart complication; they didn’t have the technology at the time to figure out exactly what she died from. Luckily with more ways to monitor these things and the knowledge we have about food and our health, even those who are born with conditions or are thought to be predisposed due to their genes can take preventative measures. Since my sister and mom both practice healthy plant based diets they are off meds and in good shape!

This may or may not come as a shock to you but a healthy plant based diet can not only prevent heart disease but also reverse it according to Dr. Esselstyn, among many other doctors, based on a 20 year nutritional study. I feel the need to repeat that - PREVENT AND REVERSE heart disease.“The 17 patients in the study had 49 cardiac events in the years leading up to the study, and had undergone aggressive treatment procedures. Several had multiple bypass operations. After beginning the eating plan, there were no more cardiac events in the group within a 12-year period.” NO MORE CARDIAC EVENTS after starting the plant based eating plan. This is a no brainer.

According to the Physician’s Committee for Responsible Medicine: Every day, nearly 2,600 Americans die of some type of cardiovascular disease, an average of one death every 34 seconds, and 7.1 million Americans have had a heart attack during their lifetimes – and this can all be prevented with a healthy plant based diet.

Cut vegetables to bite sized pieces. Mix all ingredients and roast in the oven for 30 min at 400 degrees. The veggies should pierce easily with a fork when finished.(If you don’t want to use oil use water instead! Just monitor the dish to make sure the water doesn’t evaporate burning your pan.)

Beets protect against heart disease because they are rich in betaine which has the ability to reduce homocysteine levels. Homocysteine is the toxic amino acid that increases risk of cardiovascular disease. Carrots are rich in carotenoids, which are powerful antioxidants that can combat free radicals that cause heart disease.

Tuesday, January 15, 2013

Everyone is sick. It’s all over the news, facebook, and getting
in the way of our daily routines. There are some really easy ways to prevent it
and kick it quickly before it puts you out.

Ginger
– on top of being great for treating colds and flu it may reduce chances
of some cancers, eases the stomach, boosts the immune system, reduces inflammation,
helps with motion and morning sickness on top of some other great
benefits. Make yourself a shot of lemon, ginger and cayenne pepper
once or twice a day until your sickness is gone. I juiced the ginger by
hand - if that’s not dedication I don’t know what is! (But you can always
use your juicer or go to a juice
bar)

Neti
Pot – follow directions on the box. Do NOT use tap water. These are great
for clearing out a stuffy nose without using harmful medications.

No
sugar! It greatly weakens the immune system when you need it to be
strong. This includes orange juice: due to a similar chemical structure,
the sugar in OJ actually competes with Vitamin C to enter cells.
Therefore, the more sugar you ingest, the less Vitamin C is
absorbed! To get Vitamin C eat leafy greens especially kale it
contains more Vitamin C than oranges anyway.

NO
Dairy. In the course I took with T. Colin Campbell he talked about when
you consume dairy it creates a net metabolic acidity in the body. In order
to neutralize that acidity, your body draws salts such as calcium and
phosphorus from your bones so it can return to its naturally alkaline
state. The result is weakened bones and teeth – this also weakens your
immune system. Dairy promotes the production of mucus and can make
existing mucus thicker in your nose and sinuses, leaving you completely
congested. It may also cause a runny nose or the ever annoying post nasal
drip.

I do all of these things on a regular biases in addition to a well balanced plant based diet and I haven’t been
sick in years. Making yourself a priority will help you dodge cold season all
together.

And for a fun way to get more ginger in your diet (although juicing it is preferable)...

I tried out this fantastic breakfast cookie recipe the other
day and fell in love with them. Once I realized they are basically a bowl of
oatmeal in cookie form I felt even better about them. Then ate too many, then
went hard on myself at the gym…

Anyway, they are a great winter breakfast addition, after
your water
with lemon of course! I made these then immediately regretted not using my new mini muffin tin. So I did what anyone else would do, made another batch.

Preheat
oven to 375F degrees and line two baking sheets with parchment paper.

In a
large bowl whisk together the flour, baking powder, salt and oats. Then add
the nuts and carrots. In a separate smaller bowl, use a whisk to combine
the maple syrup, coconut oil, ginger and egg replacer.

Combine
the two mixtures until well incorporated.

Drop
onto prepared baking sheets, one level tablespoon at a time, leaving about
2 inches between each cookie. Bake in the top 1/3 of the oven for 10-12
minutes or until the cookies are golden on top and bottom.

Monday, January 7, 2013

Happy New Year everyone! I can't believe how long it has been since I've posted, I semi-apologize for that. I went to PA to visit with my family over the holidays (which was perfectly filled with family/treats!) and upon returning I've been a little preoccupied with happiness to be on my computer. But I missed writing and sharing my knowledge so here I am.

Part of the glory of the new year is being given open permission to reinvent yourself, to make improvements in your life, and meet goals with the support of pretty much the entire world. If your goal has anything to do with health and nutrition please feel free to use this blog as a resource or even email me directly (plantbasedpaige@gmail.com). I am personally trying to eat more sea vegetables, learn more about super foods, and do more (or any) cardio - I already went hiking twice this week! I also want to read a new book every month and try something new every month.

I was inspired by my mother's amazing holiday feast of Shepherd’s Pie to make a mashed potato alternative. I was in the mood for some comfort food the other day but didn't want to compromise my good habits. Here is what I came up with:

using a potato masher or a hand blender mix until a mashed potato like consistency.

garnish with chives.

top with your favorite sauce. I used a "cheese" sauce from one of my favorite books, The Saucy Vegetarian.

Parsnips are a root vegetable and are sweet in taste when cooked. They are very soothing, aide in digestion (by bringing more blood in to the abdominal region), aide in elimination, promote warmth and sustain normal heart activity. Since potatoes have little nutritional value and contain irritants including mildly toxic alkaloids, parsnips are a fantastic alternative.

Cauliflower is 24% protein contain high amounts of vitamin c and potassium. When cooked properly they can help curb a sweet tooth!

When I was training tour teams I would always talk about opportunity. Each young person we got to talk to was an opportunity to make a difference, to end suffering and improve lives. I like the idea of the new year as an opportunity for everyone to set goals or resolutions and have the support to accomplish them.

Use your support system. I am teaming up with another trainer and we have agreed to hold each other accountable for our resolutions; we are checking in and working together to get what we want. I highly encourage you to make yourself a priority this year and find someone to check in with; a friend, counselor, nutrition coach, trainer, life coach, family member, any one that can support you in becoming the best version of you.